Gut, Liver and Skin Health with Charlotte Tiffany.

Because everyone is different, naturally...

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Feel Better. Live Better. Naturally.

Looking for a healthier, more balanced way to feel your best? You’re in the right place. I’m Charlotte, a Naturopath who has a Functional Medicine approach, with a passion for helping people get to the root of their health issues—so you can feel well, not just mask symptoms.

I specialise in gut health, liver health, and skin health—three systems that deeply affect how you feel every day. When these are out of balance, your whole body feels it. When they’re supported, everything changes.

Through a mix of natural therapies and cutting-edge testing, I help you understand what’s going on beneath the surface. Whether you’re struggling with digestion, breakouts, fatigue or just want to feel more like yourself again, we’ll create a simple, effective plan tailored to your body and lifestyle.

Appointments are available online (from anywhere in the world) or in-person in Soho and Hackney. I work with babies, children, teenagers and adults—and I’m here to guide you every step of the way.

If you’re ready for a personalised, natural approach that works with your life (not against it), I’d love to support you.

Let’s get started—book your free discovery call today to find out how we can work together.

Keeping Blood Sugar Stable for Better Energy and Focus from a Naturopathic Perspective

February 25, 2026  /  Charlotte Tiffany

Do you ever feel like you’re riding an energy rollercoaster — bright and productive one minute, foggy and irritable the next? Many people assume this is just “normal life” or blame poor sleep, stress, or caffeine. While those factors certainly matter, one often-overlooked root cause is unstable blood sugar.

From a naturopathic perspective, stable blood sugar is foundational to consistent energy, mental clarity, balanced mood, and long-term metabolic health. The good news? Small daily habits can make a profound difference.

Why Blood Sugar Matters (Even If You’re Not Diabetic)

When we eat carbohydrates, they break down into glucose (sugar), which enters the bloodstream. Insulin helps move that glucose into our cells for energy. Ideally, this process is smooth and steady.

However, when meals are high in refined carbohydrates or sugar — especially without enough protein, fat, or fibre — blood sugar can spike quickly. The body releases a surge of insulin to bring it back down, often causing a rapid drop. That “crash” can leave you feeling:

  • Tired or sleepy after meals

  • Craving sugar or caffeine

  • Irritable or anxious

  • Foggy or unfocused

  • Shaky or lightheaded

  • Hungry again within 1–2 hours

Over time, frequent spikes and crashes can contribute to insulin resistance, weight gain, hormone imbalance, and increased risk of metabolic conditions.

Naturopathy focuses on prevention and balance. Supporting stable blood sugar is one of the most powerful ways to protect your long-term health while improving how you feel right now.

The Blood Sugar–Energy Connection

Your brain runs heavily on glucose. When levels fluctuate wildly, your focus and productivity suffer. Stable blood sugar means:

  • Steadier energy throughout the day

  • Clearer thinking and better concentration

  • More balanced mood

  • Fewer cravings

  • Improved sleep

Rather than chasing energy with caffeine or sugar, we aim to create consistent fuel.

Daily Tips to Keep Blood Sugar Stable

Here are practical, realistic strategies you can start today.

1. Build Balanced Meals

A naturopathic “balanced plate” includes:

  • Quality protein

  • Healthy fats

  • Fibre-rich carbohydrates

  • Plenty of vegetables

This combination slows glucose absorption and keeps you fuller for longer.

Examples:

  • Eggs with sautéed greens and avocado

  • Greek yoghurt with nuts, seeds, and berries

  • Grilled chicken or tofu with quinoa and roasted vegetables

  • Salmon with sweet potato and salad

Avoid meals that are primarily refined carbohydrates, such as toast with jam or a plain muffin, which tend to spike blood sugar quickly.

2. Don’t Skip Protein at Breakfast

Many people start the day with cereal, toast, or pastries. While convenient, these often trigger a mid-morning slump.

Instead, aim for 20–30 grams of protein at breakfast. Options include:

  • Eggs or omelette with vegetables

  • Protein smoothie with nut butter and chia seeds

  • Cottage cheese with berries and seeds

  • Natural yoghurt with nuts

You’ll likely notice improved focus and fewer cravings before lunch.

3. Pair Carbs with Protein or Fat

You don’t have to eliminate carbohydrates. It’s about pairing them wisely.

Instead of:

  • Fruit alone → try fruit with nuts or yoghurt

  • Crackers alone → add hummus or cheese

  • Toast alone → add eggs, avocado, or nut butter

This slows the release of glucose into the bloodstream.

4. Choose Fibre-Rich Carbohydrates

Swap refined carbohydrates for whole-food options:

  • Brown rice instead of white rice

  • Oats instead of sugary cereal

  • Sweet potato instead of chips

  • Whole fruit instead of juice

Fibre helps regulate digestion and stabilise blood sugar.

5. Eat Regularly (But Not Constantly)

Long gaps between meals can lead to dips, while constant snacking can prevent insulin from settling.

Most people do well with:

  • Three balanced meals

  • 1–2 protein-based snacks if needed

Tune in to true hunger rather than habit or boredom.

6. Manage Stress

Stress hormones like cortisol directly impact blood sugar levels. Chronic stress can push levels higher and contribute to instability.

Simple daily practices help:

  • Gentle movement like walking or yoga

  • Deep breathing exercises

  • Time outdoors

  • Setting boundaries and realistic expectations

Supporting your nervous system is just as important as adjusting your diet.

7. Move After Meals

Even a 10-minute walk after eating can significantly improve glucose regulation. Muscle movement helps clear glucose from the bloodstream more efficiently.

You don’t need intense workouts — consistency matters more than intensity.

8. Prioritise Sleep

Poor sleep reduces insulin sensitivity and increases cravings for high-sugar foods the next day. Aim for 7–9 hours of quality sleep in a consistent routine.

When to Look Deeper

Sometimes blood sugar instability is linked to:

  • Hormonal imbalances

  • Perimenopause or menopause

  • Thyroid dysfunction

  • Chronic stress

  • Gut health issues

  • Insulin resistance

If you experience persistent fatigue, brain fog, stubborn weight gain (especially around the middle), strong sugar cravings, or energy crashes despite eating “well,” your body may be asking for deeper support.

This is where personalised naturopathic care becomes invaluable. Rather than offering a one-size-fits-all approach, we look at your symptoms, lifestyle, stress levels, digestion, hormones, and nutritional status to uncover the root cause.

A Gentle Reminder

Blood sugar balance isn’t about restriction or perfection. It’s about nourishment, rhythm, and supporting your body’s natural intelligence.

Small changes — adding protein to breakfast, walking after dinner, swapping refined grains for whole foods — can create significant shifts in how you feel within weeks.

If this resonates with you and you recognise your own symptoms in this article, I’d love to help you explore it further. I offer a free, no-obligation chat to discuss your health goals and whether naturopathic support could be beneficial for you.

Your energy and focus don’t have to feel unpredictable. With the right foundations, your body can find balance again.

If you’re ready to feel steady, clear, and energised — let’s talk. Book in for a free chat here ; https://calendly.com/hello-charlotte